Subway Turkey Sub Nutrition Facts

The Classic Turkey Sub

When seeking good Subway turkey sub nutrition, the simplest option among the available choices is the six-inch turkey breast sub.

This is on the eatery’s “6 grams of fat or less” menu and as long as you’re mindful of what you’re adding to the sub, the advertisement appears to be truthful.

The total calorie count is 580; saturated fat grams equal one out of 3.5 total. But, if you’re watching sodium count, be careful. Even the most basic Subway turkey sandwich runs about 910 milligrams.

If you decide you want a 12-inch turkey sub, your fat grams will remain low but the calorie and sodium counts obviously will double in size. This may not be a good plan for those on weight loss and/or low-sodium diets.

Toppings

Before moving on to other Subway sandwiches with turkey in them (but not as the only lunch meat placed on the sub), it’s a good idea to discuss toppings briefly.

Toppings like mayonnaise derail almost any well-meaning nutritional effort. Some people do not realize that people like Jared of Subway diet fame did not use fat-laden toppings. Additionally, the “6 grams of fat or less” menu, whether you’re eating turkey or not, will not take into account mayo, oil, cheese and other fatty toppings.

One tablespoon of mayonnaise consists of about 110 calories and 12 grams of fat. But let’s be honest. When was the last time you went to Subway (or any fast food restaurant) and they only added one true tablespoon of mayonnaise onto the sandwich? It’s very hard to maintain portion control of mayo and oil when others place it on your sandwiches. If you want to have mayonnaise or any other condiment on your sub sandwich, request it on the side and use a measuring tablespoon or a couple of plastic teaspoons to keep better control of your calorie and fat intake.

Another idea is to request light mayonnaise, if they have it. Light mayo contains only 45 calories and five grams of fat.

The Subway Club

The Subway club is on the “6 grams or fat less” menu (provided you follow the guidelines as outlined in this article as well as Subway’s own nutritional guidelines) and consists of turkey, ham and roast beef.

This may be a good choice if you’d like a more diverse taste but still want to celebrate the goodness (taste-wise and health-wise) of Subway turkey sub nutrition.

A six-inch Subway club has only 40 more calories than a plain turkey sub; the total fat gram count is 5 with 1.5 consisting of saturated fat. However, a distinct nutritional disadvantage of choosing the club over classic turkey is the sodium count. One six-inch Subway club has 1,160 grams of sodium–close to the amount an average person should have in one day. If you double your sub and/or add mayo or cheese, you will exceed the recommended daily value in just one meal.

References

Subway: Nutrition Information. https://www.subway.com/applications/NutritionInfo/nutritionlist.aspx?id=sandwich

Subway condiment: Mayonnaise. Nutrition Data. https://www.nutritiondata.com/facts/foods-from-subway/6629/2

Subway condiment: Light Mayonnaise. Nutrition Data. https://www.nutritiondata.com/facts/foods-from-subway/6628/2